Put a Plant-Based Spin on Traditional Italian-Style Meatballs

I’ve always been a pasta lover. And when said pasta is smothered with a tangy marinara sauce and meatballs, it’s that much better. Since the switch to vegan living, however, finding just the right combination is challenging. So I set out to create my best plant-based substitute and came away with this recipe for Vegan Italian Meatballs.

Healthy All the Way

As I was planning out the ingredients for this recipe and assembling the shopping list, I decided to go all-in on the healthy aspect by using spaghetti squash as the foundation for my meatballs. Mild in flavor, this roasted winter squash separates in strands that resemble spaghetti noodles and provides just over 40 calories and 10 grams of healthy, complex carbs in a cup.

Tips & Tricks

Perfectly roasted spaghetti squash is a great healthy alternative to pasta.

Here’s a trick to make splitting a spaghetti squash in half a tad easier. Begin by poking holes with a long fork or the end of a knife blade in a pattern around the squash where you intend to cut it. Pop that bad boy whole into the microwave for 5 minutes and remove. Let it cool for 15-20 minutes and then proceed to slice it in half. This makes the gourd separate a lot easier than the wrestling match that could ensue otherwise.

Once halved, brush the tops with a tablespoon of olive oil and sprinkle with garlic seasoning, salt and pepper. Place the halves cut side down on a parchment-lined baking sheet and roast at 400 degrees F for about 45 minutes or until tender when pierced with a fork. Remove from oven, allow to cool slightly and then use a fork to gently scrape out the stringy flesh. Set this aside (or refrigerate if you’re making this dish as a meal-prep option).

Plant-Based Knockoffs Pass the Test

Perfectly paired plant-based Italian meatballs.

For me, the most important guests at this table are the meatballs. They MUST be flavorful, moist and hold together like a real meatball. We can’t have our vegan meatballs falling apart under the weight of the marinara sauce! So I built from a base of chickpeas and selected my favorite Italian-inspired herbs and spices, including fresh basil, oregano, sun-dried tomatoes, red pepper flakes and roasted garlic.

Breadcrumbs are essential, and I chose a gluten-free variety for my needs. Panko breadcrumbs will work well, too, if you don’t have a gluten issue. To hold it all together nicely, I started with a tablespoon of flax seed meal blended with two tablespoons of water – this is a standard substitute for eggs in vegan baking and helps to bind everything together.

Blend, Roll, Sautee and Bake

Simple ingredients pulsed together in food processor or blender makes this dish fast and easy.

The rest of the process is as simple as it gets. Add all ingredients except the chickpeas and blend. Next, add one can of chickpeas to the mix and pulse down to a rough texture. At this point, the doughy mixture is ready to be rolled into tablespoon-size balls. Sautee the meatballs in 1 to 2 tablespoons extra-virgin olive oil to crisp the outer layer. Then bake. That’s it.

Because I’m more food assembly expert than chef, my go-to organic Marinara sauce comes in a jar from Sprouts. If homemade marinara sauce is your jam, then go for it. With a warm pasta bowl filled with spaghetti squash at the ready, I topped it with sautéed chunks of Portobello mushrooms, meatballs, a store-bought organic marinara sauce and fresh basil to finish.

Vegan Italian Meatballs

Vegan Italian meatballs are a great way to lighten the nutritional load of a traditional Italian meal, especially when paired with roasted spaghetti squash. It’s even an excellent choice for omnivores looking for a Meatless Monday dish that the entire family will enjoy. Pair with a tossed salad and your crusty Italian bread, and mangia.

Print

Vegan Italian Meatballs

Prep Time

20mins

Cook Time

15mins

Total Time

35mins

Vegan Italian meatballs are a great way to lighten the nutritional load of a traditional Italian meal.

Author

Liz is Founder, Editor and Chief Boomer at BOOMbaby.me. She is a writer, former journalist, healthy aging advocate, and longtime marketing and communications executive who recharges her body mind and soul by hiking, running, weightlifting, paddle boarding, yoga and meditation.